As this semester and this blog wind down in a fiery ball of finals, national championship runs and and more finals, I leave thee, dear reader with a parting gift.
No, it’s not my press pass to the game or my tickets to Passadena, so stop asking. Instead, it’s a workout to help you wade through the Christmas feasts and the midnight runs to Whataburger and/or Kerby Lane that fuel your studying.
It’s called, as you might have guess from the title, “Get Jacked Not Fat 2009”. Very down to the point. So here we go, courtesy of Zepeda Performance Systems:
Workout A: 5-step circuit. After each circuit, rest for two minutes. Do 3-5 circuits, depending on how much you feel like punishing yourself.
Start with a front squat/push press, 4-6 repetitions at whatever weight you can handle.
swiss ball lateral roll (explained)- 4-6 repetitions
Chin ups: 10 repetitions
Swiss ball side crunch: 4-6 repetitions
Swiss ball jackknife: 4-6 repetitions
The swiss ball is an awesome device, as this workout tries to show. Get accustomed to it.
Do this circuit 3-5 times.
A second workout, recommended t break up monotiny and work different muscles, follows.
Start with the Romanian Deadlift 4-6 repetitions at a weight you can handle.
With a medicine ball, kneeling shoulder press, 8 repetitions
Then a set of Mogul squats: as many possible reps in 20 seconds
Back to the swiss ball for push ups, 8-10 reps
And end with the Tornado Chop 30 reps, to work the abs.
That’s a lot of links, but somone has to decode these workout terms. Hope that helps in getting some work done in between those tests and holiday shopping. Enjoy.